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Fitness, 2015
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Fitness, 2015
exercise · HEALTH · diet EDITOR-IN-CHIEF Shelley Mozelle shelley@thecitymagazineelp.com
MANAGING EDITOR Kim North kim@thecitymagazineelp.com
EDITORIAL ASSISTANT/STAFF WRITER Meagan Kinley
EDITORIAL INTERN Krysta Ayers DESIGN BY: Ernie Sanchez Creative
COVER: Margaux Alvarez
PHOTO BY: Roger Spencer-Jones
EVENT COORDINATOR Chaz Wilson
EDITORIAL DESIGN Ernie Sanchez Creative
BUSINESS MANAGER Veronica Nevarez
TV MANAGER Jessy Castañeda
EXECUTIVE ASSISTANT Christina Rivera
OFFICE ASSISTANT Pablo Delgadillo
ADVERTISING EXECUTIVES Chaz Wilson chaz@thecitymagazineelp.com Jessy Castañeda jessy@thecitymagazineelp.com Veronica Nevarez veronica@thecitymagazineelp.com Ofelia Aragon ofelia@thecitymagazineelp.com
EDITORIAL CONTRIBUTORS Subscription form can be found on page 49. “The City ” El Paso Magazine welcomes your comments. Please send letters to “Letters to the Editors” 5925 Silver Springs Dr., Suite A El Paso, Texas 79912, or email the editors. Phone number: (915) 500-5730. Fax: (915) 500-5732. Letters addressed to The City El Paso Magazine become the property of the magazine, and it owns all rights to their use. Letters may be edited for space.
All rights to the contents of this magazine are owned in full by the magazine and may not be reproduced in whole or in part without written permission from the Editor in Chief. Views expressed herein are those of the authors and advertisers and do not necessarily reflect the opinion of the ownership or management of the magazine. All rights reserved.
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Michael Graham, J.D., Austin Savage, Dr. Keith Johnson, Dr. Brandon Broome, Ladonna Apodaca, Denise Nelson-Prieto, Juan Salomon, Lizzie Martinez, Dr. Marco Castro, DC, Meagan Kinley, Elaine Gordon, Javier Caballero, Pablo Delgadillo, Krysta Ayers, Janene Rojas, Tanya Torres, David Peregrino, Gabe Fernandez
PHOTOGRAPHY Roger Spencer-Jones, Tommie Morelos
INTERNS Denisse Limas, Estefania Perea
CREATIVE SUPPORT Theresa Guerra, Ibrahim Sánchez
Photo by: Simplyperfectionphotography
Fitness, 2015
M GY BES T CROSSFIT
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BEST GYM
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Fitness, 2015
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. John F. Kennedy
Editor-in-chief Dear Readers,
scenery. We can run, bike, or hike over the Franklin
Summer has come and gone by the time you’ve picked up
Mountains, enjoy beautiful parks throughout our city,
our brand new issue, the newest addition to our family of
and truly make discovery an equal part of our health and
magazines, and what an exciting time it’s been for us! I’d
wellness. So, with that in mind, I encourage each and every
like to be the first to invite you to join us in relishing the
one of you to find your individual fitness level by setting
energy and vitality that our premiere issue, The City Fitness
some attainable goals and really getting started. I’d love
2015, inspires. It seems that our Sun City is experiencing
to hear how The City Fitness 2015 pushed you to achieve
a revitalization of health, wellness, and an increasingly
your fitness goals and helped shape a better you. Whether
growing desire for fitness. As you know, we’ve led the
it was finding a new barre studio that you absolutely loved,
way in providing you, our readers, with a combination of
or the kick-boxing class that took you to a whole new level,
monthly lifestyle, home and design, and bridal magazines
or even how much weight you’ve lost, we want to hear
that help guide you in your daily and ongoing journeys
about the new direction your life has taken. And with that,
within our growing city. We’ve heard from readers near
I invite you to turn each and every page of our first annual
and far, who’ve happily expressed feeling that every single
fitness magazine and allow it to fully motivate you to reach
issue has served to inform and bring awareness to the
new heights! As President Kennedy emphasized, the mind
interesting people, places, and events our city has to offer.
and body connection is what’s truly at the core of living a full and enriched life.
Our fitness issue also brings to your fingertips all of the major players in our local fitness world. Staying healthy
As always, I hope you’ll read all of our magazines and be
is so important and we wanted to make sure we did our
in the know of what El Paso has to offer. Join our regular
part in helping others to increase their longevity. This new
subscribers who receive their copies right at their doorstep
magazine serves as your guide to navigating our city’s
and make it easier to stay on top of the latest in our
health food and vitamin stores, crossfit gyms and yoga
growing city. I will look forward to hearing from you and in
studios, and of course, the newest meal prep services that
the meantime, healthy and happy reading!
are popping up in our neighborhoods. There’s a brand new energy in the air and we’re bringing you the individuals and businesses that are leading the way in making El Pasoans healthier and happier. We’re all so lucky to live in a city where we can enjoy the outdoors, the mild weather, and beautiful mountain
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Fitness, 2015
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Fitness, 2015
contents What is 22
16
The Limitless Life of
Margaux
Alvarez
A LIFE OF PRAYER, PURPOSE & PASSION
Fitness Expert
Jimmy Peña
By: AUSTIN SAVAGE
SUPER SENIORS By: ELAINE GORDON
50
icycles
Pioneering Public Transit in 36
El Paso
Apps of 2015 54
Prevention By: KEITH JOHNSON, MD
6
42
and
Top Fitness
An Ounce of
28
By: MICHAEL C. GRAHAM, J.D.
By: JAVIER CABALLERO
itOR
30
?
By: GABE FERNANDEZ
58
Mood and
Exercise By: TANYA TORRES
By: MEAGAN KINLEY
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Fitness, 2015
contents 66
TAI CHI
MOVING MEDITATION
62
By: JANENE ROJAS
By: DENISE NELSON-PRIETO
70 YOGA 74
A BOND OF STRENGTH THE SPORT OF
STRONGMAN By: DAVID PEREGRINO
A POSITIVE
TRANSFORMATION
Gym Bag essentials For Men By: PABLO DELGADILLO
92 PEDALS AWAY! EL PASO’S GROWING BIKE SCENE By: MEAGAN KINLEY
8
By: BRANDON BROOME, MD
By: JANENE ROJAS
82
Bag It Up
78
The
84
Dancer’s Body FEELING COMFORTABLE IN YOUR OWN SKIN By: JUAN SALOMON
KILIMANJARO – PART 2 THE DOCTOR VS. THE MOUNTAIN By: LADONNA APODACA
88
96 on the The New Kid
98
Hurt Block me! Crossfit
Meal Prepping
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By: KRYSTA AYERS
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Fitness, 2015
Phone: 915-519-0817 Email: www.dnmpmfs@gmail.com Website: www.dnmpmfs.com
Owners David Guerra III and Maria Windell www.thecitymagazineelp.com
Hours of operation: Monday-Saturday: 9:00am to 6:00pm Sunday: 11:00 am to 5:00pm 9
3233 N Mesa St Suite 101 El Paso Tx 79902
Fitness, 2015
The Contributors
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2
3
4
5
6
7
8
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1) Michael Graham 2) Austin Savage 3) Dr. Keith Johnson 4) Dr. Brandon Broome 5) Ladonna Apodaca
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6) Denise Nelson-Prieto 7) Juan Salomon 8) Lizzie Martinez 9) Dr. Marco Castro, DC
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Fitness, 2015
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Fitness, 2015
For full contributor bios go to www.thecitymagazineelp.com
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19 10) Meagan Kinley 11) Elaine Gordon 12) Javier Caballero 13) Pablo Delgadillo 14) Krysta Ayers 15) Janene Rojas
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20 16) Tanya Torres 17) David Peregrino 18) Gabe Fernandez 19) Tommie Morelos 20) Roger Spencer-Jones
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Fitness, 2015
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Fitness, 2015
M
A
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www.thecitymagazineelp.com Photo by Roger Spencer Jones
Fitness, 2015
The Limitless Life of
Margaux
Alvarez | By: AUSTIN SAVAGE |
www.thecitymagazineelp.com
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M a r g a u x A lva r e z
T
Fitness, 2015
Photo by Roger Spencer Jones
here are limitations to abound in existence. That is just a fact, but there are those who only come to find what those limits are after having
pushed through all other barriers. They know what these limits are only because they have truly and undoubtedly reached them. These should have existed in all forms. In the field of fitness, Margaux Alvarez stands as a testament to the force of will. The CrossFit competitor has become a bit of an icon on the El Paso scene and her mind has proven to be just as honed as her body, “A friend told me about [CrossFit] and I tried a class and was hooked. I loved the community, the challenge of learning something new and pushing yourself to a different level. My ultimate goal in competing is to win the CrossFit Games. CrossFit is growing and I love connecting with those who have found it. It’s expanding in El Paso and I am blessed to be a part of Get Lifted. They have been around since 2008 and have grown a big family since then.”
Photo by Roger Spencer Jones
The dedication that Alvarez has to show to maximize her potential are undoubtedly impressive, “I spend about 18
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Fitness, 2015
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Photo by Roger Spencer Jones
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Fitness, 2015
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Fitness, 2015
M a r g a u x A lva r e z
6-8 hours [a day] in the gym training, which
Of course, many of the children she inspires
broadcasting as well other possibilities in
includes weightlifting, powerlifting, metabolic
are little girls who will surely find her a
media. There are endless opportunities that
conditioning, aerobic work, gymnastics, a lot
role model. In a contemporary era where
present themselves along the way, and I
of warming up and mobilization. A lot of time
body issues have become a commonplace
have even considered going back to golf and
is also spent outside of the gym, preparing
concern for young girls Alvarez is as
pursuing a career in the LPGA. This decision
food, studying as well as ensuring I am getting
relentless in her ideas as she is in the gym, “I
will have more clarity when it is time, so for
enough sleep and working on the psychology
don’t differentiate between female and male
now I will continue to focus on winning the
of the sport. Chasing this dream takes a very
fitness. The disease process we fight on a
CrossFit Games.”
big commitment, one my coach and I make at
daily basis in CrossFit does not care about
the start of every year, and once we commit,
gender equality or gender differentiation.
For an athlete who spent so much of her
the schedule stays rigorous throughout the
The CrossFit methodology would not exist
time preparing and performing in isolation,
year with little changes, as I hope to enter
if it was not attainable by anyone who walks
the outside impact she hopes to leave is
that arena as prepared as I possibly can.”
in through our doors. Constantly varied,
obviously one that holds a great deal of
functional movements, performed at high
meaning for the Sun City CrossFit icon, “My
Despite the intensity of her lifestyle and
intensity do not have any age, handicap
overall goal in life is to help as many people
the notoriety her dedication has earned
restrictions and/or sex limitations.” Her
as I can and give back to the community. I
her, Alvarez is still open to all those in the
passion for the craft is tangible in her finding
would hope it was a positive interaction, one
community who seek to improve themselves,
a value in it for all, “What makes CrossFit so
where I was approachable and respectful.
“I have always wanted to help people around
beautiful is that everyone is equal, therefore
I would want our time to mean something,
me and give back to those in the community
we as women are encouraged not to look
whether it was a 10-second picture or a day
and as this platform grows so does my ability
for unique challenges, but instead embrace
in a seminar.” Her support and respect of
to do that. I hope to inspire as many people
any weaknesses we may have and improve
those around her goes well beyond athletics,
as I can and because of CrossFit, I have been
in those areas.”
of course, “I just want everyone to know we are all similar, and are all pursuing our own
given chances to work with so many people around the world.” Alvarez confesses this
Of course there is one limit that has never
goals and passions. This sport would not be
urge to help has an especially close connection
been conquered and that is time. When
as big as it is if it wasn’t for our affiliates and
to her hometown community, “I have had
discussing the inevitable aging that will
all the members, who on a daily basis, tackle
some unique opportunities to work with kids
eventually embrace her body, Alvarez, as
their weaknesses and yearn to be a better
in El Paso, Priscilla’s Pledge Camp was one of
always, is ahead of the curve, “I plan on
version of themselves. If I was remembered
those opportunities, where I was able to share
competing in CrossFit for a couple more
as someone who helped inspired them, I
my life and hopefully motivate the young
years and when it is time to retire I will be
would be grateful beyond words.”
group of kids into believing that anything is
happy to move on to a different chapter. I
possible. To be able to motivate kids to work
know teaching CrossFit will be a part of my
To be grateful beyond words is a more than
out, have fun and live a healthier lifestyle is
life forever so I hope to climb the ranks at
appropriate goal for a woman, who, inspired
huge and it inspires me in my training.”
CF Headquarters. I have also considered, as
by her parents’ work ethic, has pushed to be
this sport grows, maybe diving into some
impressive beyond description.
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Fitness, 2015
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fitness expert jimmy peña
Fitness, 2015
A Life of Prayer, Purpose Passion
&
Fitness Expert
Jimmy Peña
F
| By: MICHAEL C. GRAHAM, J.D. |
or a great many of us, finding
what really, truly drives us on a daily basis is one of life’s greatest challenges. According to most surveys and studies done on the matter, Americans
identify their three most important areas of their life as their health, their faith, and their financial position, which of course is an extension of their professional life. For many of us, however, finding a balance between those three elements is incredibly difficult. The first two are usually accomplished with some effort and focus, but bringing the work element in balance often proves the most difficult. However, fitness expert and bestselling author Jimmy Peña has not only discovered a way to bring all three of those elements together, but has found a method to combine those three elements into something perhaps even more powerful: a purpose. Peña graduated from Coronado High School Jimmy Peña is a former El Pasoan that has
here in El Paso, where he and I were classmates
built upon the faith and family elements that
and teammates on the baseball team. Notable
helped shape him in his youth, and his natural
and talented were two words that easily
athleticism, and over the years built upon those
described him on the baseball field, and he was
elements to co-found Prayfit Ministries with his
already a very committed representative of his
wife, Loretta, in 2009. The journey to that point
faith. He left El Paso and went to Baylor, with
is a mixture of good fortune, talent and passion,
the intention of continuing his baseball career
and most importantly … some very hard work.
there. After some injury issues forced him
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23
Fitness, 2015 off the diamond for a bit, he discovered a passion for the gym and the workouts and the mechanics of developing the human body. He completed his bachelor’s degree in
business
management
from
Baylor
University in 1994. After a few years working in some unfulfilling jobs after graduation, he found the consistent element was his passion for weightlifting and the gym, so he went back to school and earned his master’s degree in clinical exercise physiology from the University of Texas at Tyler in 1998. Very soon after that, Peña began working in the industry that was built around his passion, and found
himself
working
at
Muscle and Fitness Magazine. While his
he
was
master’s
completing coursework,
he presented his thesis at an industry conference, and some representatives from the magazine
were
interested
in
his work. He began writing for the magazine and eventually was responsible for a monthly feature, primarily
focused
on
workout
techniques and ways to improve results from each workout. His skill set continued to develop, and he was becoming more frequently noted for the content and effectiveness of his articles. This success led the company to move him to Los Angeles in 2004, and take over as one of the
training
leaders
and
experts
globally
for the brand. It was that move that opened up some collaborative opportunities
and
he
was soon consulting on projects with some very well-known figures in the media. Perhaps most notably, Peña was the co-author of the New York Times Bestseller, “Extra Lean” with actor Mario Lopez, and he 24
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Fitness, 2015
fitness expert jimmy peña
designed the women’s training programs for LL Cool J’s New York Times Bestseller, “Platinum Workout.” However, he was not living his life with a purpose he felt compelled to pursue. “I had an amazing level of success and was very blessed, but still felt an emptiness,” he told me. “It was hard to identify.” Thankfully, two moments happened to him within a relatively short time of each other that helped open the door to the creation of Prayfit. First, he recalled seeing Mr. Joe Weider towards the end of his life, and despite his lifelong pursuit of fitness and the incredible way Mr. Weider developed and cared for his body, his body still would not last forever. As he described it to me, “I realized it’s not about the body and I thought, what does a Christian fitness professional do with that
The mission of PrayFit Ministries is to help the collective church with humble, bodily stewardship, and to help those in the health and fitness industry toward a personal relationship with Jesus Christ.
realization?” The answer was Prayfit. www.thecitymagazineelp.com
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Fitness, 2015
Peña and his wife, Loretta, founded Prayfit
As it is stated on their website, “the mission
On a personal note, I have known Jimmy for
in 2009, and have never looked back. His
of PrayFit Ministries is to help the collective
a very long time, and though he has always
early work in writing devotionals, and other
church with humble, bodily stewardship,
been committed to his faith and passionate
pieces through Prayfit of bringing faith and
and to help those in the health and fitness
about his pursuits, the Jimmy I spoke to was
fitness together, led to a mention by Tyler
industry toward a personal relationship with
more excited and passionate than I had ever
Perry on the Tonight Show. “Mr. Perry was
Jesus Christ.” As he described it to me,
remembered. As he remarked to me when
getting in shape for a movie, and he was on
“The Bible has something to say about your
we spoke, “I am doing what I am called to
the Tonight Show and was asked how he got
body.” Combining the elements of faith,
do, I know that. I can help others and build
in shape and he mentioned PrayFit.” That
of viewing the care and feeding of your
a career doing that. That is an incredible
mention really brought the Prayfit system
physical self as part of the spiritual journey
blessing.” Jimmy and Loretta have become
and brand into a new level of prominence.
into a guide for others helped Peña bring all
living embodiments of one of the most
At Mr. Perry’s suggestion he took his series
of those elements together on a personal
powerful statements that C.S. Lewis once
of devotionals and put them into a book,
level. Prayfit seeks to partner with churches
made regarding faith: “You don’t have souls,
“PrayFit: Your Guide to a Healthy Body
and individual ambassadors to help spread
you are souls. You have bodies.” They are
and a Stronger Faith.” They entered into a
the message of grace and fitness. They are
putting that passion and embodiment to work
partnership with Lionsgate Entertainment,
helping educate pastors on the importance
in helping others learn to care for their bodies
and through that partnership have produced
of a sense of physical well-being, and
and their health in a personal and spiritual
two workout DVDs. “PrayFit 33-Day Total
of helping to use that sense as a way to
way. For those of us who have known him
Body Challenge” was released in December
improve one’s spiritual health as well.
for a long time, it is not surprising at all; it was
of 2011 and the “PrayFit 33-Day Body Toning
almost inevitable.
System” followed in 2012. 26
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Fitness, 2015
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Fitness, 2015
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Fitness, 2015
W h at i s # L I V E F I T E P ?
T
he mission of #LIVEFITEP is to organize, encourage, and educate
El Pasoans on what it means to eat, shop, and live a healthier lifestyle. #LIVEFITEP supports and promotes the
health
community
through
promoting health with local gyms, fitness groups, health centers, and restaurants around El Paso. We want all these facilities to come together and work together towards one goal ... Healthy Living El Paso.
#LIVEFITEP is a local movement to start eating, shopping, and living in a healthier El Paso.
The
idea
stemmed
from
the
health
movement that took place in Oklahoma
This movement has caught attention from
City. After the mayor saw their city listed on
city officials and even the mayor who have
Men’s Health’s “America’s Fattest Cities” he
all made their claim that they support the
started a movement to educate the city on
movement. We want all of El Paso involved
health and fitness. The city collectively lost
and supporting this movement. Not only will
one million pounds, changed city policies,
we create a healthier El Paso together, but
built parks and sidewalks, and made national
we will also support economic development
news.
in this city. #LIVEFITEP has created a website with free workout videos, a calendar of
of fitness events going on in El Paso,
LIVEFITEP, Shane and Lizzie Martinez from
nutrition counseling schedule, media videos
New You Fitness, said, “This is exactly what
and more! Join the cause by logging onto
El Paso needs!” They started the movement
LIVEFITEP.COM, and contact the movement
by incorporating “healthy menus” in local
members to get involved.
When
seeing
this,
the
founders
restaurants. Restaurants openly accepted this idea and added healthy options to their
The city of El Paso is on a mission to become
menus.
more resilient to the physical, social, and
Restaurants
Corralitos,
Koi
included
Japanese
Barrigas,
Fusion,
and
economic challenges that are a growing part
Carnitas Queretaro.
of the 21st century.
As more El Pasoans heard about the
This
movement, it started to grow. Local gyms
centers, city departments, local businesses
and health business have teamed up to
and nonprofits will unite in downtown El
grow the movement. Businesses include:
Paso to showcase fitness in our city, and
915 Sports, Lululemon, 10th Planet Jui
show how we can continue to promote
Jitsu, Crossfit RKU, Bazaar Models, Nosh
health and ensure growth, resilience and
Catering and more. These businesses have
opportunity for our city.
September
26th,
gyms,
wellness
teamed up to provide: free boot camps open
www.thecitymagazineelp.com
to the public, free nutrition counseling also
Exhibitors
and
open to the public, educational videos on
healthcare
providers,
events
will
include
NewsChannel 9, participation in local events
green living experts, health and fitness
such as the El Paso Marathon, working with
vendors, children’s activities, food trucks,
local high schools to educate teenagers on
professional development partners, and live
being more active, and are currently working
fitness showcases and competitions! The
together to create the biggest health and
LiveFitEP organizers plan to make this an
fitness event El Paso has ever seen!
annual event every fall.
sustainability
and
29
| Written and Photographed By: ELAINE GORDON |
it
Fitness, 2015
OR
Choices Made By Athletes
that are Super Seniors
30
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Fitness, 2015
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Fitness, 2015
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Enriqueta Fierro, Elisa www.thecitymagazineelp.com Southern and Arthur Leeser
Fitness, 2015
A
t 95 years of age, Olga Kotelko has become the oldest recorded female
indoor
sprinter,
high
jumper, long jumper and triple jumper competing in the World Masters Athletics Championships. Olga started her athletic love of track at age 77. Sister Madonna, age 83, known as the “Iron Nun,” started running at the age of 48. She has completed 360 triathlons, 45 of which were Ironman competitions, and she is the oldest person to finish one in under the 17hour time limit. Tao Porchon-Lynch, age 95, is the world’s oldest yoga teacher. She started learning yoga while growing up in India 70 years ago, and went on to start the Westchester
to run, not to mention that swimming and
Institute of Yoga in 1982.
cycling were sports I had never engaged in other than when I was a young child. Being
Ernestine Shepherd is the world’s oldest
determined and having a tenacious spirit, I
female
a
found myself learning how to swim correctly
Guinness World Record to prove it! At age
and ride a bike “clipped in” for the first time in
56, Ernestine was motivated to start working
my life. I finished my first triathlon here in El
out. She wakes up at 3 a.m. to run 10 miles
Paso at the Eagle in the Sun Sprint Triathlon,
before going to the gym to do strength-
winning first place in my age category.
bodybuilder,
and
she’s
got
training exercises. Shepherd competed in her first bodybuilding competition at age
I feel that age is just a number and it does
71, and still runs marathons, and teaches
not determine how the outcome of your
fitness classes. Ernestine stays fit by eating
life is going to be where physical fitness is
That is why I decided to look into an excellent
well … chicken, egg whites, and a diet rich
concerned. It is a matter of your positive
fitness program for seniors, but not the type
in protein and vegetables along with grains
attitude and your thinking concerning what
of program that you would envision as far
such as brown rice. She believes in plenty
you want to accomplish. Yes, I agree, it’s
as light workouts and water aerobics. The
of rest to refuel and energize her body. What
difficult to be disciplined and exercise at any
program is called “Physical Fitness in the
is her secret to the fountain of youth? “If
age, however, if you decide to make it a part
Golden Age.” This is a community-based
there was ever an anti-aging pill, I would call
of your lifestyle, like eating or brushing your
exercise program that was started for
it exercise,” Shepherd says.
teeth, then exercise becomes part of the
adults age 60 years and older. The oldest
things you do in life as you progress on.
participant, Arthur Leeser, who is nearing his 88th birthday said, “The exercises have
Why am I looking to all of these role models between the ripe old ages of 83 to
Getting
however
contributed to my healthy heart and my
95? Inspiration I’ve gained by observing all
declining with age does not have to be
longevity. I think the program is fabulous.
these individuals has been the key factor
what we expect. Changing our thinking and
I have been a part of the program since it
in motivating me to look at my aging life
our lifestyles, such as a good diet and an
started around nine years ago. If I wasn’t in
differently. I am also an athlete, and I started
exercise program that is balanced, is what
the program, I don’t think I would have lived
competing in triathlons at the young age of
both young and old need to seek out.
as long as I have. It is a great environment
older
is
inevitable,
59. My first competition was three months
with great people and I make every effort to
before my 60th birthday. I barely knew how
attend as much as possible.”
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Fitness, 2015
super seniors
My impression of the program when I
thinking of most older adults. In fact, what
Another participant in the program Estella
first learned of it was that it was an easy
they don’t see is that the older years are
Flores, age 65, had never exercised in her
workout for senior citizens. I found it quite
when exercise is even more important, and
life and her comments are, “No matter
amazing how wrong I was, because it was
it’s never too late to start.”
what age you are, it is never too late to start exercising. Without this program, I would
the most comprehensive program I have ever been in. Even as an elite athlete
The Physical Fitness in the Golden Age
have continued with my same exercise
at 62 years of age, I am finding that the
program is an organized program with
routine of walking three times a week,
routine is adjusted to your own ability in
qualified program supervisors, like Daniel
not realizing that this was not sufficient
a very well rounded way. The program,
Galvez, who is a senior in the Kinesiology
enough to maintain my fitness and health.”
which
fitness
program at UTEP and he explained that, “Two
Dorgo comments, “While walking is a good
regime, incorporates strength training
of the most significant benefits that I have
thing, older adults need to understand that
(stronger muscles), resistance exercises
seen in the program is that the older adults’
exercising for successful aging is a complex
and resistance bands (builds strength),
demeanor towards exercising has changed
thing and must focus on a variety of exercise
cardiovascular workouts (endurance or
and their overall self-esteem has grown,
modalities. Walking, although beneficial,
aerobics which increases your breathing
as they have seen their overall strength
is far from being enough. Unless other
and heart rate), coordination and mobility
and fitness change.” Also, cooperating
exercises are incorporated into your workout
training which also includes flexibility
trainers and program directors, such as
routine, a person may still develop a list of
(stretches your muscles and helps your
Sergio Terrazas and Elizabeth McDonald,
potential illnesses and medical conditions. So
body stay limber) speed and agility,
along with several others, have made a big
based on this, my single message is that it’s
and
difference in motivating the participants and
never too late to start exercising, but when
keeping them in the program.
you finally do start an exercise program, look
is
also
a
comprehensive
balancing
exercises
(which
prevents falls). The program is different
for one that truly meets all the needs of a
for everyone and is adjusted to each participant’s specific fitness level.
As time progresses, older adults find greater
well-rounded workout program.”
joy and satisfaction from the physical benefits The founder and designer, as well as the
and achievements, and also from the social
director of the program is Dr. Sandor Dorgo,
aspect, while no longer feeling soreness or
The Physical Fitness in the Golden Age
an Associate Professor in the Department
minor discomfort. Madeline D. Jabor, age 74,
program has come a long way from when it
of Kinesiology at the University of Texas at
said, “The exercises have made my bones
first started. An ambitious vision that Dorgo
El Paso. He created this program nearly 10
stronger and my bone density better. If I did
has for the program is to become a regionally
years ago. The goal is to target all seniors 60
not attend the program, I definitely would
available program with multiple satellite
years of age and older. Adults who are not
miss it and would be lost without it.”
locations, to have a true impact on the lives of older adults in the Paso Del Norte region.
active need to realize that being involved in a disciplined fitness program will help them
Many
made
While he is encouraged by the current
have a better quality of life that is healthy
improvements in health-related measures
enrollment of hundreds of participants, he
and independent as they continue to age.
such as their resting heart rate, blood pressure,
considered that there are over a hundred
Dorgo said, “Successful aging has many
lower cholesterol levels, and greater bone
thousand older adults living in El Paso. “We
components, but physical activity and a
density. The greatest improvements are seen
have room to grow to make an even greater
healthy lifestyle are key. Simply, everyone
in those older adults who were sedentary
impact in the community,” Dorgo states,
must exercise on a regular basis to be
prior to coming to the program. What the
“The goal is to make the program accessible
healthy, but this is particularly true for aging
program promotes is that participants will feel
and affordable to everyone.”
adults, who are facing all kinds of health
better, function on a daily basis better, and
conditions. Often times older adults, who
eventually need fewer medications. In other
For more info visit
might have lived their entire lives inactive
words, exercise and of course a good diet,
www.goldenagefitness.utep.edu
or even sedentary, just don’t believe in the
will eventually reverse many of the chronic
good things that exercise can bring to them.
diseases and give an older adult a better
‘I never exercised before, why should I start
quality life style.
of
the
participants
have
now when I’m already old?’ is the common 34
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Fitness, 2015
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35
Fitness, 2015
icycles
and
Pioneering Public Transit | By: JAVIER CABALLERO Photos courtesy of SUNCYCLE BIKE SHARE PROGRAM |
36
in
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Fitness, 2015
P
ublic transportation in
by various major cities across the United
The invention of the bicycle was an event
the Sun City has been in consistent
States, the Camino Real Regional Mobility
that marked a turn in the development of
contention with the minds of its
Authority (CRRMA) is currently making
humans as intelligent beings with a need to
citizens. The bicycle turned up in the
efforts in installing terminals for the El
cross vast landscapes in order to expose and
world rather mysteriously and revolutionized
Paso Bike Share Program. The adoption of
explore the mysteries of the Earth. Bicycle
the way people travel from point to point.
the program will no doubt act as a catalyst
ancestry in public use can be traced back to
Now, following a trend which has already
for further ventures in improving public
the early 1800s. The first recorded steerable
been a staple in Europe and is being adopted
transportation in El Paso.
front wheel was constructed by Charles
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37
Fitness, 2015
Baron von Drais of Sauerbrun in 1817, to be
the patent actually covered as a whole;
patented in 1818. The vehicle acquired the
the patent office where it was issued and
name “velocipede� while in the process of
filed burned down in 1836. The Hanlon
being patented in France.
Brothers made an improvement upon the iteration of the velocipede which Lallement
Gaining popularity, the velocipede was
created; what that improvement is has yet
easily adopted by neighboring European
to be discovered.
societies and widely used in England. In Paris, 1836, pedals were added by Pierre
Bike sharing in Europe began in 1965 and
Michaux. Theories would suggest that it was
was associated with the radical group Provo
not Michaux but an employee of his named
in Amsterdam. The so-called White Bicycle
Pierre Lallement. Lallement travelled to
Plan began with the thought in mind that
Connecticut in 1866 and was given credit for
patrons would simply borrow the bikes for
his improvement on American velocipedes.
one trip and drop them at the nearest drop point awaiting the next patron and their next
In the United States however, W.K.
trip. Within months, many of the bicycles
Clarkson Jr. was granted a patent for the
were stolen or found in nearby canals.
velocipede on June 26th of 1819. This
Changes in tracking technology and shared
patent is a mystery in itself as to what
information in the 2000s gave the programs
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39
B i c yc l e s a n d P i o n e e r i n g P u b l i c T r a n s i t i n E l Pa s o
Fitness, 2015
a breath of fresh air and programs are now
Raquel Garcia, an AP Human Geography
or the most difficult transportation, by bus.
widely spread across Europe.
teacher at Franklin High School, was witness
With an easily affordable bike share program,
to the success of the Divvy system in Chicago
tourists can travel from their hotels through
The CRRMA’s efforts are modeled after the
this past summer. “The bikes were very
the hilly streets of Sunset Heights, or across
growing popularity of bike share programs
durable and access to them was extremely
the historic streets and dynamic architecture
like the Divvy program in Chicago. With many
convenient,” says Garcia. “Even as a traveler,
of Downtown. Increased tourism would also
neighborhoods making up the sprawling
I was able to use a friend’s information to use
call for improvement on existing public
metropolis, Chicagoans heavily rely on public
the system when she wasn’t able to provide
transportation, which is much needed and
transportation. The make-up of the situation
me transportation.” With a population of over
ongoing for El Paso. As an added bonus,
is simple and modeled after the trending bike
two million in 2014, it was inevitable that a
the bicycles themselves are a luscious red,
share programs of Europe.
share program of this size was implemented.
resembling Pee Wee Herman’s own beloved
Bike sharing for Garcia proved to be the
bike in the film “Pee Wee’s Big Adventure.”
The Divvy program provides 4,760 bikes at
ultimate
form
of
transportation
when
476 stations throughout the city. Citizens are
travelling, “Instead of having to spend time
The CRRMA has the future of El Paso and
allowed to use highly durable bicycles taken
and money and effort in renting a car to drive
the way people travel in, around, and about
from any of the 476 stations and returned
around on unfamiliar streets in unfamiliar
El Paso in mind. A bike share program is an
to any station closest to their destination,
traffic, depending on public transit was the
economic and interesting way for El Pasoans
creating a sprawling network of affordable,
perfect way to experience the city.”
to experience the Sun City and commute through a cultural wonderland. Our city’s
short-distance transportation. This highly convenient system runs 24 hours a day, 365
Bike sharing in El Paso could prove to be an
mass transit is cruising to a brighter future
days a year.
incentive for tourism. More often than not,
on two wheels.
visitors to the city are subject to cab rides, rides from newly-made or existing friends,
40
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| By: GABE FERNANDEZ photography by: BERNIE MAESE | www.thecitymagazineelp.com
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Fitness, 2015
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49
An Ounce of
Prevention
Fitness, 2015
| By: KEITH JOHNSON, MD, PA
50
|
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An Ounce of Prevention
Fitness, 2015
A
s a father of three beautiful daughters, I am well aware of the positive benefits enjoyed by girls who participate in sports. According to the Women’s Sports Foundation, those benefits
include better grades, more positive body image, lower rates of unintended pregnancy, higher rates of graduation, and overall improved psychological well being compared with their peers who do not play sports. However, as an orthopedic surgeon, I am also well aware that ACL injuries are on the rise and that female athletes are disproportionately affected. The anterior cruciate ligament (ACL) is one of four major ligaments that stabilize the knee. It protects the knee from hyperextension, excessive rotation and angulation. Females age 15 to 19 have the highest rates of ACL injuries, four to six times higher than their male counterparts in similar sports. The consequences are severe. In addition to an average cost of $17,000 per injury, it can negatively impact school performance. Girls are less likely to return to sports after an ACL injury. Having an ACL injury makes you 10 times more likely to develop early onset degenerative arthritis. The highest rates of ACL injuries occur in soccer, basketball, and gymnastics. But why are females at higher risk than boys? Many theories exist from anatomical differences to hormonal influences during puberty. But the most current evidence suggests that girls have less neuromuscular control of knee motion during sports.
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An Ounce of Prevention
Fitness, 2015
Kinematic analysis has revealed that: 1. Girls tend to be quadriceps dominant. Compared to boys, when girls land from jumping or change directions quickly, they tend to bend their knees less, have increased quadriceps activity, and decreased hamstring activity. 2. Girls tend to have one leg stronger than the other, promoting imbalance and unequal weight distribution. 3. Girls tend to have less core strength and core stability, decreasing their control of their bodies. 4. Girls tend to rely less on muscles and more on their ligaments to stop joint motion. The good news is that neuromuscular training (NMT) can decrease the risk of ACL tears by up to 72% when done properly.
The key components to an effective NMT program are: 1. Progressive strengthening of core and lower extremity muscles 2. Plyometric training (dynamic jumping) with emphasis on proper landing and technique 3.) Feedback-driven modification of technique (having a trained coach/therapist correct bad form) The most effective programs train at least twice a week for six weeks and take place during the offseason as well as during the season. Females 15 to 18 years old have the most to gain in response to an NMT program.
To find out more information and to find a good program, contact your pediatrician or orthopedic surgeon and/or refer to the following websites: www.Sportsmetrics.org www.smsmf.org/smsf-programs/pep-program http://kipp.Instituteforsportsmedicine.org 52
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Fitness, 2015
Top Fit
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A
Fitness, 2015
Top 4 Fitness Apps of 2015
ness
Reaping the benefits of a workout is more than just about “the feels.” Let’s face it, it’s the technological age and we like data. We want a piece of that hard work so we know just how hard we kicked it. How much we made ourselves hurt – and sometimes we just need a place where all of that labor is stored. A log telling us that the gains are happening, that change is eminent, that we really are as tough as we feel. And in the technological era, we can. As with most of life’s little problems, for the arena of working out, there is now “an app for that.” So whatever your fitness goals are let your devices help take your fitness gains to the next level, here are the 2015 top 10 apps to help you run, ride, or lift your way to a
Apps of 2015
bigger, better bod.
| By: MEAGAN KINLEY |
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55
Top 4 Fitness Apps of 2015
Fitness, 2015
JeFit Workout If you’re tired of having to carry around your list of “to dos” in the gym – this app is perfect for you. The Jetfit Workout App can help you every step of the way in creating workouts and even helping you keep a digital log of your progress with the dirty details of how many sets and reps you completed during each session. Jefit also comes with a calendar feature to help you stay on track of workout days. Overall, if you are looking for a way to manage your lifts, this bad boy will get it done.
Lose It! So you may not need much to help you get to the gym, but what about your diet? Imagine having your own personal dietitian at your every beck and call, someone to hold you accountable . . . well Lost It! Is a great app if you are trying to keep track of those calories, as well as the types of food your putting into your tank. With goal setting weight challenges, Lose It! Customizes itself to your specific needs. And let’s face it, when you’re looking that chocolate cake in the eyes after a long day . . . the prospect of having to log it into Lose It! might just give you the extra will power you need to say no. 56
Top 4 Fitness Apps of 2015
Fitness, 2015
Runtastic Pro This app can help you track and measure your running or walking exercise with the added feature of a coaching app, which encourages you to work towards your goals. Not only will it keep track of you pace, elevation changes, workout duration, and more – but it also has voice feedback, and music integration, which can help to make even the toughest run that much more enjoyable.
Strava If you love the challenge of competition, this is definitely the app for you. Designed for runners, cyclists, and all other outdoor adventurers, this app allows you track your activity while also competing with others in your area who have logged their own top times, distances, etc. So whether you just want to compete with yourself, or with your friends and others in the community, Strava will help you get your competitive fix.
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Fitness, 2015
t r a t S l l ’ I “ t u O g n i k r Wo ” … w o r r o Tom Mood and
Exercise | By: TANYA TORRES |
58
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T
mood and exercise here are millions of excuses you
enthusiasm can be difficult to overcome, you
can give yourself to avoid exercise.
can change your feelings about exercising by
You work too much and have no time
creating a consistent workout routine. This will
to fit a workout in your busy schedule.
help by establishing a commitment on your part
Your
body
aches
from
standing
even if it’s by walking more, riding a bike to work
all day long or you might just feel
or waking up earlier to head to the gym. If that
uncomfortable at the gym if you’re just
does not help, you can always try changing your
starting out. Working out can be tough. It takes a
lifestyle by altering your diet, using biofeedback
lot out of you and can be a mind game at times.
or supplements.
You hate it one day and love it another. That is why getting motivated can be even harder
Here are some ideas of what to take to
than the actual workout. Although the lack of
improve your mood towards working out:
Supplements Antioxidants such as vitamin A, C and E can help reduce muscle damage following exercise. They contain chemicals that protect cells from oxidative damage caused by free radicals.
Pre-workout When feeling sluggish, workouts tend to be more efficient when using supplements designated for “pre-workout.” If you’re thinking
about
taking
pre-workout
supplements, keep in mind that they do sometimes make your body tingle/itch because of the beta-alanine in it. However, not all pre-workouts have this chemical in it. Creatine Creatine phosphate (CP) is an organic compound found in skeletal muscle that provides a quick source of energy for muscle fibers to contract when they need an initial burst of energy. While in limited supply in our body, increased creatine monohydrate supplementation
can
increase
muscular
stores of CP in the body which can help sustain energy levels.
Protein intake Whey protein, 20% of milk protein, is
casein proteins. It also has more electrolytes
digested more rapidly than casein or soy
than sports drinks while providing just about
protein. Whey protein can produce a higher
the same amount of carbohydrates. Milk
level of essential amino acids (EAA) which
provides 113g of carbohydrates and 75g of
is a major component for muscle protein
protein while a sports drink has 137g and
synthesis. Casein protein on the other hand
0g of protein. This means that milk assists
provides a more continuous EAA response.
in multiple needs during recovery. It is also
Milk is a great choice for a post-exercise drink
more effective at rehydrating your body after
because it naturally contains both whey and
a tough workout versus sports drinks.
59
mood and exercise
“Be Legendary, Not Ordinary.”
Fitness, 2015
Biofeedback Biofeedback is a noninvasive technique that trains people to control their body’s functions that normally happen involuntarily, such as heart rate, blood pressure, muscle tension and skin temperature. This method uses your mind to improve your health while reducing the need for medications. This occurs in a lab setting where a skilled individual attaches electrodes to the body in order to provide information that is fed back via cues. These signals then allow the condition control of physical reactions by adjusting behaviors accordingly.
MATTHEW ABRAHAM director of make up artistry
Diet Working out will change your physique, but feeding your body right and staying hydrated is crucial to your diet. It helps change your mindset and decreases body fat while gaining lean muscle mass. By eating more
Celebrity make up artist specializing in make up for photography, film, special events, weddings and pageants. Also available for private make up lessons.
protein such as chicken breast, turkey, salmon, tuna, lean ground beef and egg whites, it promotes the development and growth of the body. Along with protein, carbohydrates are the main source of fuel for our bodies. It is what provides our body with glycogen when we are working out. Eating foods like brown rice, wild rice, squash, oatmeal, baked potato and whole wheat breads will provide your body with plenty of stamina and endurance during workouts.
FOR B OOKINGS
(310) 569-1089
Another nutrient is fat; fats that are unsaturated can help protect against heart disease by reducing cholesterol. It also helps energize our bodies while saturated fats clog up arteries. Try incorporating olive oil, sesame oil or flax seed oil into your diet.
5925 SILVER SPRINGS, SUITE D 60 EL PASO, TEXAS 79912
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Fitness, 2015
KEITH R. JOHNSON, MD, PA Board Certified Orthopedic Surgeon
“THE BONE DOC”
SPECIALIZING IN: JOINT REPLACEMENT (HIP, KNEE, SHOULDER) MINIMALLY INVASIVE SURGERY ARTHROSCOPIC SURGERY MAKOPLASTY
Adult/Pediatric Orthopedics Sports Medicine www.thecitymagazineelp.com
1300 Murchison, Suite 310 | El Paso, TX 79902 | Phone: (915) 838-3888 | Fax: (915) 838-3889
61
Fitness, 2015
| By: JANENE ROJAS |
M 62
Photo by: Brittni Schroeder www.thecitymagazineelp.com
Fitness, 2015
M M
Photo by: Brittni Schroeder
ost women would love to
made it’s way to the Sun City. Pure Barre is El
But what is Pure Barre and this new Barre work
have the strong, long and
Paso’s first Barre class studio and converting
out? It’s a work out involving a ballet barre,
many gym fanatics into Barre lovers.
small 5lb weights, a ball, bands and isometric
lean body of a dancer. But
exercises. Isometric means the muscle length
for those of us who can’t
imagine shakin’ it with out breakin’ it, this
Robin Niland, a former student of Barre
or joint angle do not move during contractions.
dream can seem a little farfetched. But what
classes and now teacher at Pure Barre, was
The targeted muscle will be flexed, but only
would you do if you could have that dancers
ecstatic when learning a Pure Barre had
with small movements, making the workout
body without having to do any pirouettes and
made its way to El Paso.
light impact yet strong toning.
plié’s? The latest trend in women’s fitness is centered on giving you that sexy, toned body
“I love the classes! I did my first class in Dallas
Niland goes on to say, “One thing we like to
of a dancer without the extra bulk you might
about six years ago and I instantly loved it. I
say is ‘Embrace the shake’ because a muscle
get from the gym. This type of exercise has
would do videos at home and was anxiously
will start to quiver, meaning they’re fatigued
been spreading faster than ever across the
waiting for someone to open one here.”
and that’s good! Everything is a series of two
country for the past ten years, and it’s finally
to three minutes, stretch and move on to another muscle group.”
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Fitness, 2015
One thing we like to say is ‘Embrace the shake’ because a muscle will start to quiver meaning they’re fatigued and that’s good!
This type of workout is excellent for all ages
“We are just about to hit our six month
and body types because it is gentle yet
mark and it’s great to see all the friendships
effective. German ballerina Lotte Berk created
made,” says Joey. She says she implements
Barre exercises in 1959 after she suffered a
social gatherings such as classes followed
back injury causing her to rethink her fitness
by “Wine Down Wednesdays” which are
regimen. She combined her rehabilitative
popular within the group and help cultivate
therapy with her dance conditioning routine
closeness at the studio.
to create the Barre workout. As the pioneering Barre studio in El Paso, “Barre is effective because we position your
Pure Barre has set the standard for any
body in different ways, that are different then
future Barre studios choosing to make the
you usually would. We activate muscles that
sun city their home. No class is ever exactly
are very under utilized,” says owner of Pure
the same but will always include diverse and
Barre, Joey Hass, who thought it was an
motivating music, high intensity technique
amazing opportunity to bring a Barre studio
and low impact movements. It’ll take ten
to El Paso’s untouched market. Pure Barre,
classes to feel completely comfortable with
located on the West side of El Paso, is a
every movement, and three to four classes
studio not of the ordinary kind. The studio
a week is recommended in order to start
implements social gatherings creating a
seeing results. Now all you have to do for
supportive and friendly atmosphere.
that dancer’s body is get to Pure Barre and “embrace the shake.” Barre is now in El Paso everyone! Take a class and see what this new workout experience is all about. Photo by: Brittni Schroeder
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at your local walgreens
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Tai
Chi
Moving Meditation | By: DENISE NELSON-PRIETO | 66
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Ta i C H I
Fitness, 2015
T
ai
chi,
described
by
Time
suggests tai chi may boost the immune
Chi, or qi, in its simplest definition, means life
perfect
system. Due in part to a pumping action that
force. It is a main component of traditional
exercise,” typically combines
occurs while doing the movements of tai chi,
Chinese medicine, an ancient form of
slow, meditative movements,
the circulation of blood, lymph and synovial
healing, that is based on the belief that chi
along with deep, diaphragmatic
fluids are all improved, resulting in marked
flows through the body along pathways
breathing. Tai chi originated around the 1500s
health benefits. Furthermore an increase in
called meridians.
in Chen village, central China. Tai chi chuan
upper and lower body strength and flexibility
is the accurate, full name of what most
and a reduction in incidents of heart disease
Steve Barowsky, who has been studying and
people commonly referred to as Tai chi. It
and hypertension are all associated with the
teaching tai chi and chi gung for more that
is comprised of two distinct ideas. “Tai chi”
regular practice of tai chi.
30 years, is a senior instructor of Frantzis’
Magazine
as
“the
organization, “Energy Arts.” He sought Frantzis
denotes the spiritual basis of the art, while “chuan” (literally translated as fist or boxing)
Another advantage of practicing tai chi is
out after reading numerous articles by or about
emphasizes the martial arts aspect.
its ability to enhance muscle control and
him in “Tai Chi” magazine. Barowsky’s first
biomechanical alignments. ”In my own
exposure to tai chi happened in Toronto after
There are three major styles of tai chi along
experience in the kinesiology program I
walking past a building where people were
with various mixed forms. Some of the forms
compared the practice of traditional Western
doing the movements. “It looked really strange
incorporate fast, explosive actions. However,
calisthenics with those of tai chi and chi
to me,” he laughs. However, within a little
according to a passage in the book, “Tai Chi:
gung, and experienced more enhanced
over a year, Barowsky knew he’d found his
Health for Life” written by world-renowned
muscle control and more balance and I was
passion. “When I discovered tai chi it was all
tai chi master Bruce Frantzis, “Although tai
actually more tired and sore, which indicates
of the things I wanted to do in one package,”
chi movements can be done either quickly
greater aerobic and endurance benefits,”
he says. Barowsky’s main emphasis of study
or slowly, to gain the art’s health, relaxation,
comments Louie Prieto, who has been
and teaching is on the meditative aspect of the
and longevity benefits, they are primarily
studying and practicing tai chi for 24 years,
art. He affirms, “I don’t call myself a martial
done in slow motion.”
and teaching it for 18.
artist. The big things for me are the health and meditative qualities of doing tai chi.”
The health and fitness advantages of the art
Tai chi is a direct descendant of Chinese
are vast. Overall, it improves coordination
martial arts and chi gung (also referred to as
A former student of Barowsky’s, and current
and agility, and because of its low-impact
qigong), a type of spiritual practice intended
tai chi teacher, Raymond Abeyta, has been
nature, it can be practiced by young and old
to balance and energize the body, breath,
doing tai chi since 1988. He credits his
alike. Studies have found that tai chi can
and mind for health, meditation, and martial
practice with continued health and energy
be used as both a preventive measure and
arts training. Prieto describes chi gung in
benefits. “For an old guy with bad knees and
complementary therapy for a vast range of
the following way: “It is like the engine
one lung, I’m doing pretty good,” he jokes.
maladies, including arthritis, osteoporosis,
driving the chi development process, which
He goes on to say that because of his tai chi
diabetes, gout, chronic pain, and many
powers the actual usability and fundamental
practice he has been able to cultivate the
others. Additionally, a National Center for
strengths of the person’s tai chi skill.”
power and stamina to enable him “to toss
Complementary and Integrative Health study www.thecitymagazineelp.com
around UTEP football linemen like ragdolls.” 67
Fitness, 2015
“Nothing is so strong as gentleness. Nothing is so gentle as real strength.” – St. Frances de Sales
The Center for Internal Arts 5757 Montoya El Paso, TX 79932 (915) 584 – 4730 www.centerforinternalarts.com The Texas School of Tai Chi and Healing 6200 Bluff Trail Lane El Paso, TX 79912 He has taught many of the university’s
done in slow motion, tai chi allows the
915.355.8758
football players different aspects of tai
practitioner to become aware of subtle
www.texasschooltaichi.com
chi, especially stretching and balance.
changes, which aids in the fine-tuning of
He cites the benefits of the art as
movements to derive maximum benefits.
13969 Venny Web St.
overall good health, increased energy and great balance.
El Paso Tai Chi East
The circular movements of tai chi
Horizon City, TX
continuously rotate and twist body parts
915-274-5753
According to Frantzis “the movements of
with gentle movements. This causes a
elpasotaichieastwebstarts.com
tai chi provide three basic benefits: they
gradual and mild release of tension in
improve physical movement, calm and
muscles, tendons, and ligaments. Over
Bruce Frantzis’ organization Energy Arts
release stress from the nerves and mind,
time this can increase range of motion
www.energyarts.com
and develop chi energy.” Most often
and improved muscle use.
68
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Fitness, 2015
“Your Lord Our God Shall Prosper Anything You Set Your Hand To” Deuteronomy 30:9 www.thecitymagazineelp.com
Jerry Mendoza - Jvice Vp
11233 Rojas, Suite C1 | El Paso, TX 79935 | juice_shack@yahoo.com | 915-525-1206
69
A Bond of
STREN Fitness, 2015
El Paso gym owners and athletes
STRO N STR ou could do curls in front of a mirror at your
local gym in pursuit of fitness – and be bored
to tears. Or you could do something really
fun: toss a beer keg 12 feet in the air; carry a massive Hussefelt stone across a field; or push the indomitable Conan’s Wheel. These are some of the events in the sport of strongman, a fitness subculture drawing strength athletes from all backgrounds, from bodybuilders to powerlifters to CrossFitters. In El Paso, strongman has new momentum, thanks to a group of athletes who have banded together to train, compete and promote the sport. Jacob Willing, owner of The Power Room gym in East El Paso, has competed in and organized strongman contests for more than a decade, and has held national titles in his weight category. A former Marine whose military career led him to put roots in El Paso, Willing established the Texas Strength League last year to promote strongman competitions in the Borderland. 70
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NGTH Fitness, 2015
| Written and Photographed by: DAVID PEREGRINO |
team up to promote the sport of
NGMAN www.thecitymagazineelp.com
71
a bond of strength
Fitness, 2015
“I started putting on strongman shows when I was in the Marines,” he said. “I’d like to put on about nine a year here in El Paso, leading up to a 10th show for the title of El Paso’s Strongest Man and Woman.” At the first Texas Strength League show in El Paso this past November, athletes performed a number of strongman feats, including lifting heavy sandbags and kegs onto a platform, dragging enormous truck tires across a parking lot, and deadlifting a car. Luis Vasquez, owner of SunCity Iron gym, is one local strength veteran who has teamed with Willing to bring more athletes into the El Paso strongman community. Vasquez’s background is in powerlifting, a sport that focuses on the “Big Three” lifts: squat, bench press and deadlift. Vasquez holds Texas powerlifting records, including a 785 pound “raw with knee-wraps” squat. His phenomenal strength is the perfect foundation for strongman events, which require lifting and carrying loads that would crush a non-trained individual. He has competed in several strongman contests, and earned third place and a national qualification bid at the 2013 North American Strongman federation’s Texas Strongest Man event. In addition to Vasquez, husband-and-wife gym owners Edgar and Bernice Pimentel of Red Lion Strength and Conditioning, and West Texas Dungeon gym co-owners Ernie Batson and Andre Silva have joined with Willing to
Fitness, 2015
support the Texas Strength League contests.
his legendary strength pushing the “Wheel
The group of friends meet up regularly with
of Pain,” a massive mill wheel to which he
other strength athletes to train at The Power
was chained for years.
Room and each other’s gyms.“It’s all about putting egos aside and doing it for the
West Texas Dungeon co-owner Batson
sport,” said Vasquez.
said the strongman lifestyle helped him steer from a path of poor health. A few
At each gym, you’re likely to find specialized
years ago, he “was drinking, smoking and
equipment for strongman events, from
partying,” and his doctors warned him that
beach ball sized cement Atlas stones to
his cholesterol numbers and weight were
gargantuan
getting out of control. “In 2008 I wanted
200-pound
dumbbells
that
athletes must lift to their shoulders and
to make a change, so I started working
press overhead.
out,” Batson said. He discovered his love for strongman a year later, and entered his
Willing’s Power Room gym, located within
first competition in 2010. He’s competed
CrossFit Tierra on the city’s east side, is
in six strongman shows since, shedding
approaching its first anniversary and is
pounds and unhealthy habits along
still growing. Opening up the back door to
the way. “The doctors say, ‘Keep
the gym, Willing reveals a fenced lot with
doing
plenty of room for what he says will be “a
Batson said.
what
you’re
doing,’”
playground” of strongman equipment. “We have space for stone carries, deadlifting our
Test your strength
1,200 pound tire, and a Conan’s Wheel,” Willing said. As its name implies, the event
Look for upcoming strongman competitions
was inspired by the 1982 movie Conan
in El Paso at the Texas Strength League’s
the Barbarian, in which the young Conan,
website at texasstrengthleague.net
played by Arnold Schwarzenegger, builds www.thecitymagazineelp.com
73
YOG 74
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OGA w Fitness, 2015
| By: JANENE ROJAS |
A Positive Transformation
ith over 20,000 yogis in America, and billions of
dollars spent on classes and merchandise a year,
yoga is the amazing fitness practice that continues
to sweep the nation. Because of this fast-growing
form of exercise, becoming knowledgeable in the ways
of yoga lifestyle is fundamental to taking part in this
exotic fitness movement. When entering a yoga studio for the
first time, many of us are wondering, what exactly am I signing up
for when I enroll in a Hot Hatha Power Flow Fusion class? What do
these mysterious names of the classes mean? What is behind yoga
terminology such as the mystical sound of the “Om”? Today you will be relieved of these questions and more as we break down a few of yoga’s must-knows and spread a little in-depth knowledge. www.thecitymagazineelp.com
75
Fitness, 2015
Hatha: The word hatha is made up of “ha”
Yin: A soft form of yoga which works the
being the sun, and “tha” meaning the
bones, ligaments, joints and connective
Ananda: This kind of yoga focuses on
moon. This refers to aspects of balancing
tissues. Long posture durations are expected
prepping for meditation. You will be practicing
hot masculine energy of the sun and cool
and can last five to twenty minutes.
controlled
body
feminine energy of the moon within each of
alignment. You will be working with gentle
us. This form of yoga is graceful and relaxing,
postures to transfer energy to the brain.
primarily focused on balancing opposites and
TYPE OF YOGA
breathing
and
proper
preparing for meditation. Ashtanga: This form of yoga is athletic yoga. It is designed to be more intermediate
Power Yoga: This is another form of yoga
in some cases because it focuses on
that will make you sweat. It is fast moving
synchronizing breaths with movements and
and builds muscle and endurance.
postures. This builds up internal heat, which detoxifies the muscles and organs. Bikram: This type of yoga will get you sweating! This is heated yoga, which is done to prevent injuries, improve flexibility and promote detoxification, which takes place when your body becomes warm.
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Fitness, 2015
TERMINOLOGY Yogi: A person who practices yoga, of course! Asana: Asana is a seated yoga posture, which your yoga teacher will ask you to position yourself in to help you become aware of your body and mind. Namaste: This term is said at the end of most classes which has the meaning, “the light within me bows to the light within you.” It is a common greeting in India and neighboring cultures. Savasana: This is the final relaxation pose and literally translates into “corpse pose.” Meditation: Meditation focuses on calming the mind, often through breath work, to reach deeper levels of consciousness. Om: The classic Om or “A-U-M” sound at the beginning and/or end of many yoga classes is done so because it is considered to be the first sound of creation. It is the sound of the entire universe, which is constantly moving. It connects the yoga practice with the idea that we are a part of a grand universe and everything in nature, from the rustling of leaves on a tree, to the rain falling from the sky, is constantly sounding around us. Mantra: A Mantra is a repeated instrument of thought that empowers us in our daily lives. We say our sacred thought or prayer in order to create a positive transformation within ourselves. There are many more types of yoga to try that are unlisted here and endless words in the yoga terminology to learn, but as a beginning yogi, these words might give you a small bit of insight in the next yoga class you sign up for. Whether for muscle building or meditative purposes, there is a class for everyone. Now the only thing left to do is create a mantra, grab a mat and go give yoga a try! Namaste! www.thecitymagazineelp.com
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Fitness, 2015
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Fitness, 2015
What’s Most Common and How to Prevent Them | By: BRANDON BROOME, MD |
Your hips are strong and stable joints when healthy. The muscles and cartilage around the hip give us tremendous support in our everyday lives. Just getting in and out of bed puts forces up to four times our body weight onto our hip joints! It’s important that athletes be aware of common hip injuries and take appropriate actions to prevent injuries to these vital joints.
COMMON HIP INJURIES Tendonitis & Bursitis
the muscles around the hip before and after
overuse and consist more of inflammation to
workouts and slowly progressing to any
the muscles. This is usually relieved with rest,
There are several powerful muscles that
new workout routine. Many people develop
stretching, and a slow return to sports. Rarely,
cross the hip joint and any one of these can
tendonitis around the hip when they start
one of these tendons can tear and may need
get injured or inflamed. The most common
running long distances all at once and they
surgical repair. If you feel severe pain and
area to become involved is the IT band on
have not run for years. It’s important to ease
have significant swelling or bruising, call your
the side of the hip. IT band tendonitis is
your body into any new workout routine.
doctor so you can get a formal evaluation.
and those who run on uneven ground. The
Other muscles/tendons commonly injured
Bursae are small fluid pockets in the body.
treatment is rest and physical therapy to
at the hip are the hip flexors (psoas tendon),
They act as shock absorbers and lubricate
stretch the tight tissues on the side of the
the hamstrings, and the groin muscles
areas where muscles glide across bone.
hip. This can be prevented by stretching
(adductors). Most of these injuries are from
There are several bursae around the hip. The
seen most commonly in endurance runners
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79
s p o r t s - r e l at e d h i p i n j u r i e s
Fitness, 2015
most common ones to become inflamed
on the hips. Modifying activities to include
are the trochanteric bursa on the side of the
things like biking and swimming can help. If
hip or the psoas bursa in front of the hip.
the arthritis progresses you may require a hip
Bursitis usually causes activity related pain
replacement. Newer techniques and longer-
that improves with rest. Many people have
lasting implants allow you to recover from
discomfort when sleeping on their sides
this much more quickly and return to your
with trochanteric bursitis. Medications and
active lifestyle.
stretching are the treatment of choice and we often inject cortisone, a powerful anti-
Much like meniscal tears of the knee, you
inflammatory medicine, into the bursa for
can have a cartilage tear in the hip. These
pain relief.
injuries are rare and tend to occur in young athletes. These can usually be treated with
Hip Pointer
injections, rest, and therapy. New advances in arthroscopic surgery of the hip are available
A hip pointer is seen in contact sports
if surgery is necessary.
when a player takes a direct blow to the side of the hip. It causes pain and bruising
Comeback Strategies
on the side of the pelvic bone. Many of the powerful muscles of your abdomen and leg
Most sports-related hip injuries are related
attach to the bone here and these injuries
to overuse or from over-exerting poorly
can cause significant pain. The treatment
conditioned muscles. A short period of rest
is usually ice, rest, and stretching. Athletes
and anti-inflammatory medications like Advil
can return to their game when their
or Aleve can help. Most people benefit from
symptoms have resolved and their strength
physical therapy focused on stretching the
has returned to normal.
irritated muscles. A strengthening program focusing on core and hip exercises is
Stress Fracture
developed that will gradually allow you to return to your pre-injury level. Oftentimes,
With intense training, we can actually
you may get an injection at the doctor’s office
overload our bones. If the bones are pushed
and rarely surgery is indicated depending on
to their limits over and over without time
the severity of the problem.
to heal, a stress fracture can occur. Stress fractures of the hip cause deep pain in the
Summary
front of the hip that is worse with activity and improves with rest. These can be treated
Your hips are vital to every activity that you
with rest and allowed to heal if caught early.
do and you want to keep them healthy. An
Occasionally stress fractures need to be
ounce of prevention is truly worth a pound
treated surgically.
of cure. Be sure you have a healthy diet and get the proper nutrition to support your
Arthritis & Cartilage Injuries
body depending on how active you are. It is critical to warm up and stretch before and after workouts to prevent sudden muscle
80
Arthritis is by definition inflammation of the
injuries. Focus on strengthening your bodies
joints. As we get older, the cartilage padding
“core� muscles as a way of preventing
around our joints deteriorates. When this
unwanted hip injuries. If you develop pain
occurs in the hips it can be debilitating.
that does not go away call your orthopaedic
Impact activities, like running, are very hard
doctor for an evaluation.
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Fitness, 2015
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Fitness, 2015
Bag It Up Gym Bag essentials For Men
W
| By: PABLO DELGADILLO |
hether you’re lifting weights,
When the pumping and the flexing is getting
chasing your fit dreams on
intense, you’re going to need a sports towel
the treadmill, or spotting your
to absorb all the moisture and sweat from
“bros,” it’s a good idea to equip
your body, as well as from the equipment
your gym bag with all the necessities
that you use (always be considerate about
needed. Here’s a list of all the must-haves
other people that work out with the same
for guys to carry in their bag when bad odors,
equipment). Also, a good pair of workout
dehydration and injuries start creeping in.
gloves would be ideal to keep in your bag. Though the woman in your life may
To start, you need to find the perfect bag to
appreciate your workout body, she may not
fit into a locker. Look for something that’s
appreciate the blisters on your hands.
the adequate size with enough room and compartments to fit all of your essentials.
No workout is complete without headphones, whether to watch TV on your treadmill or to
Now on to the things you may need when
listen to your jams while you’re working on
you’re working out. Always have in your bag
your triceps. Headphones are definitely on the
something to keep yourself hydrated. When
list as one of the most important must-haves.
sweating out your stress, it’s never a good thing to be dehydrated and make yourself sick. A
After an intense workout involving cardio,
reusable bottle for water (in which you can mix
squatting, and making it rain with your sweat,
powder supplements filled with amino acids,
it will be time to hit up the showers. Keep a
energizers and muscle boosters), or some
few Band-Aids in your bag; if by any chance
other drink with electrolytes, will be perfect to
you forgot your workout gloves and you start
keep you hydrated while you’re lifting.
seeing blisters coming out, there’s Band-Aids
injuries that will protect them better than a regular Band-Aid. Be sure to pack some flipflops if you decide to take a shower (we both know you don’t want to be stepping on those floors with your bare feet). Then you’ll need a good “2 in 1” product that can be used as a shower gel and shampoo. This will save you time and it will also do the work to clean you from head to toe with just one product: Nivea, Dove, Axe and Old Spice all have products that you can use in the shower (with manly scents sure to reel in the women!). If your muscles are sore after you’ve finished with your shower it is always good to carry a menthol-infused cream to relieve joint and muscle pain. In your bag should also be your favorite body spray – to be used in moderation because there’s no need to marinate yourself in over-the-counter sprayon deodorant (which can be as overwhelming as the gym odors). After time spent at the gym, your body will need some nourishment. Reward yourself with a delicious and nutritious energy bar. This is another essential you should have in your bag. Your body will need to reenergize and you’ll need something to hold you over before your next meal. These products are essentials for every man to have in their gym bag in order to endure a workout and enjoy a refreshing post-workout shower. Some other items such as lotion, towelettes or even your toothbrush can also be added depending on your specific needs. These products are a guide for basic needs at the gym (in case you’re a newbie and you need someone to guide you through your first gym visit) because let’s be honest, the professional “bros” are already well aware of what to take to the gym. Work on your fitness my friend, get your desired body and don’t forget your gym bag!
with hydrocolloid that you can put over your
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Fitness, 2015
The Reality of the Dancer’s Body Feeling Comfortable in Your own Skin | By: JUAN SALOMON |
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Fitness, 2015
D
ance is first and foremost an art form
how much it hurts to do a set of grand pliés, as
rather than just exercise. These devoted
long as one keeps it graceful, expressive and
people who have given their bodies and
performs it correctly.
souls to the world of dance continue to bring themselves to the stage because
Dancers must always think about what they need
that’s where their emotions shine
to practice so that they can gain control over that
the most. They communicate a story
specific step. The reality is each step is necessary
through their bodies and expressions in
to accomplish another big one. Dedication is
order for the public to walk away with
key. The reward that comes with self-discipline,
a feeling. And that’s the most valuable
constant training, rehearsal, and a commitment
possession of an artist – to know that the
to dance, is an athletic body. By controlling
purpose of their art has been fulfilled.
ones movements, the tendons and tissues will consequently strengthen and create a more
Just like dancers connect with the audience,
visible accentuation of the muscles. Because you
they must also communicate effectively with
are always moving and controlling your muscles,
their bodies. “Dance isn’t really about physical
the cardio and strength involved in dance leads to
fitness, it’s about control,” says Myron Nadel,
an incredible release of endorphins, enough to put
a dance professor from the Theatre and Dance
anyone in a fantastic mood.
Department at the University of Texas at El Paso. “We don’t just all of a sudden go out there and
Nadel attended The Juilliard School and graduated
move beautifully. Remember, practice doesn’t
with a Bachelor of Science in Music and Dance
make perfect, perfect practice makes perfect.”
and later on earned his Master of Arts in Dance
Dancers are admired because of the physical
Education from Columbia University. During his
strength it takes to pull off the maneuvers they
time at Juilliard, he learned from the best dance
perform. The audience does not see the amount
choreographers in the world. These individuals
of vigor it requires to do a set of ten straight
are considered the ultimate masters of dance
pirouettes or one brisé because they are not
because of the subgenres they created. Martha
supposed to. The basics of any dance form are
Graham and Jose Limon were brought to Juilliard
to learn how to control your body so that you can
to teach during the Halcyon days (during the 60s)
achieve the steps you need to perform. In the
with their respective staff. Graham and Limon
minds of professional dancers, it does not matter
are considered to be some of the top pioneers in 85
Fitness, 2015
ballet. Dance connoisseur, cultural figure,
figure with a skeletal frame, a prominent
writer and entrepreneur, Lincoln Kirstein,
accentuation of the collarbones, long skinny
convinced Balanchine to move to New York
legs, a small head, a long neck, a small
and create a dance company that would
torso, and staying very thin. Gelsey Kirkland
compete with the prominent European
is a former ballerina from the New York City
companies. Kirstein and Balanchine co-
Ballet and was under Balanchine’s intimate
founded the School of American Ballet and
supervision. In her scandalous memoir,
the New York City Ballet in 1946, giving
“Dancing On My Grave,” she reveals how
Balanchine total liberty to teach.
Balanchine instructed her to “eat nothing.” In doing so, he caused these girls to develop
Popular culture has recently seen Natalie
anorexia and/or bulimia. Local dance studio
Portman’s total body transformation for her
owner Jenny Burton even admitted, “let’s
role as Nina Sayers; a fragile girl striving to
face it, that kind of body is now a definite
become a prima ballerina in the next season
requirement for dancers in the professional
of the New York City Ballet. She dropped 20
world.” Balanchine knew that ballerinas with
pounds for the role (as if she wasn’t petite
this body would create astonishing lines
enough already), trained 16 hours a day and
and movements on stage and that is why
modern dance and their choreography and
applied the eating habits most professional
he wanted all of them to have this kind of
techniques are still respected, loved, and
dancers are required to practice. Portman
figure. “It was his vision. ‘That’s the way
practiced today.
got admiration from her peers for her acting
woman should look!’ and it grew all over the
skills, earning her an Oscar for best actress in
country,” Nadel said.
Just like Jose Limon, many determined
a leading role.
dancers come from all over the world to the
Burton
owns
Sound+Vision
Studios
in
US because they were asked to help the
The Russians have always excelled in ballet
downtown
El
dance education system innovate the art
since the Mariinsky and the Bolshoi theatre
instructors
offer
and create an enormous impact on American
were created in the 18th century, surpassing
freestyle, aerobics, yoga and other types of
dance.
respected
any European or American dance company.
movement classes. “It’s not about getting
Russian choreographer and dancer, George
They are known for their harsh discipline
the Balanchine body, it’s about having better
Balanchine,
highly
and their unconditional dedication to dance.
alignment, having a sense of beauty and
influential “Balanchine body” to American
The Balanchine body consists of a slender
expressivity in your life that you can come to
86
One
of who
them
was
introduced
the
Paso,
where
ballet,
different
contemporary,
www.thecitymagazineelp.com
Fitness, 2015 when you have a long day.” Clients attend this studio to workout, get exercise and work their way to a better physique. “We have the potential to dance, but we get screwed up as kids. We have people tell us to move more motherly or more masculine,” said Nadel. Dancing invites the body to reconnect with the mind and it unconsciously takes you on a journey towards accepting yourself again, no matter what shape you are in. Today, in this and in many dance studios around the globe, the Balanchine body is irrelevant. Balanchine’s goal was to create dancers who graced the stage as light as a feather, but that doesn’t mean that dancers are beautiful just
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because they are smaller than a size two. “I think it is an old-fashioned idea that you have to be skinny and thin to be a good dancer. I have seen a lot of thick dancers and the movement is still there, regardless of the body that you have because it’s always about the training,” said Jasmine Garbalena, a
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ballet teacher at the Westside Family YMCA and yoga at Burton’s Sound+Vision Studios. Any kind of dancer can reach success by learning how to control and use every muscle of their bodies. Rehearsals are sacred for any
performing
artist
and
professional
dancers move at least eight hours a day,
NOW IN EL PASO!
just like a full-time job. Part of their duties are to interpret the vision the choreographer wants to transmit to the audience. Not just remembering the steps and the counts, but feeling the journey the character is taking. Dancers are applauded for sharing their true emotions on stage, while calculating every step and applying all that was rehearsed. “I think dance is a healthy activity that involves your mind and your body, but it also has a deeper reflection on your spirit.” For many professionals, it is absolute love that keeps them coming to the studio. They are married to the profession. “How you approach a dance form has an influence in how you approach the world,” said Garbalena.
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Fitness, 2015
Kilimanjaro The Doctor Versus the Mountain Part 2 – Lessons Learned
| By: LADONNA APODACA Photos courtesy of DR. DIANE BRYAN |
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Fitness, 2015
kil amanjaro
For the July issue of The City Magazine, I wrote
Ladonna Apodaca (LA) – “So Diane, welcome home!
a story about my friend, Dr. Diane Bryan, who
anxious to hear about your trip!”
was about to embark on an ambitious trek
Diane Bryan (DB) - “Well, it really was quite an
You look great … rather peaceful and well rested. I’m so
climbing Mt. Kilimanjaro. In that piece, Dr.
adventure! So much happened to me that I don’t really
Bryan, a local clinical psychologist, shared
that it’s almost difficult to talk about. I haven’t yet
her thoughts with me regarding why, at the age of 78, a woman such as herself would consider such a climb and her expectations regarding the end result.
know where to begin. It was such a huge experience processed the magnitude of what the climb was really all about.” LA – “It’s interesting that you phrase it that way. I gather that this experience ended up being more than just climbing a mountain to you.” DB – “Oh, absolutely! I think “Kili” changed my life forever. Let me start by telling you that this was a very
Dr. Bryan has since returned from that
difficult climb. Our group, (there were 15 of us in all)
memorable trip and recently sat down with
days. It was like a condensed trip from the equator to
me to share her story about climbing “Kili,” the tallest mountain in all of Africa. www.thecitymagazineelp.com
went through five different climate changes in eight the North Pole. Temperatures at the beginning of our climb were in the 90-degree range. As we ascended we entered a tropical region, then passed through an 89
kil amanjaro
Fitness, 2015 times, eons ago, it spewed heavy black ash and lava for miles around. That debris is still there today. Getting back to the point though, I did make it to the final summit, and I’m extremely proud about that. But I had to decide at that point to turn back because my lungs had become dangerously compromised. The high altitude, well below freezing temperature, snow and high winds made it too risky for me to ascend the final 2000 feet to the top.” LA – “It sounds like it was quite a grueling climb!” DB – “That’s a good way to describe it! The whole climb was dusty and dirty. For the majority of the trek, the terrain was so dry that our steps didn’t even leave footprints. The mountain was extremely steep, so the only way to get up to the top was to traverse
arid climate that was much like the desert
back and forth. It was quiet and repetitive
in Arizona. Eventually, the climb ended
and methodical. Each step had to be pre-
up in an artic snowy region at the top. The
meditated in order to prevent a fall.”
temperatures dipped down to -10 degrees below zero. It was at the freezing-cold point
LA – “Did any of the other members of your
of the trek that I had to stop the climb and
group have to turn back as well?
head back down the mountain.” DB – “Yes. Five of us in all had to stop at LA – “So you didn’t make it to the top after
one point or another. My porter, who was an
all? Did that disappoint you?”
experienced guide named Juma, encouraged me to stop when I did. He’d climbed that
90
DB – “I’d have to answer that yes and no.
mountain countless times before and had
Of course I went to the mountain with every
seen other people push themselves to near
intention of making it to the
death in order to make it to the top. I knew
top. And I came so close
I didn’t have a death wish and didn’t need
to doing so too! But once
to prove anything to anyone. Juma and I
you get to Kili, the whole
talked about the fact that Kili had given me
perspective
changes.
newfound purpose and my path in life now
I want your readers to
felt so much more defined. I was happy
understand that this wasn’t
with what I had accomplished and knew
a glamourous trip. Kili isn’t
this experience had reached my goal of
a majestic mountain full
“Living Life Out Loud!” It was important
of
views.
for me to be able to return home to share
Actually, I don’t know if
this experience with my family and friends
you knew this or not, but
… particularly my grandchildren. I wanted to
the mountain once was
share my story about the mountain and the
an active volcano. Several
lessons I’d learned.”
breathtaking
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To gET a 3 day TRial
call (915) 873-6728
Fitness, 2015 LA – “From what you’ve been telling me, this climb seems to have morphed into a completely different experience for you ... on a number of levels.” DB – “Yes, it really did! The mountain was big, but what it represented in terms of difficulty was so much bigger. When challenges presented themselves I had to deal with them. The mountain wasn’t going to go away or change, I had to change. This journey was about losing my arrogance and outgoingness. As a psychologist I can sum it all up for you
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this way … everyone needs to confront their own mountain, whatever it is. Mine happened to be Kilimanjaro. When you go to your own mountain, you meet your maker and ultimately you meet yourself. The mountain teaches you how to address both. The mountain taught me a deeper meaning of love, not just for myself but for everything else that matters in my life.” LA – “Wow! This interview sure didn’t head in the direction that I thought it would. The experience seems to have taken on quite a philosophical twist.” DB - “The trip didn’t head where I thought it was going either but I have to say, that I love where it ended up. I feel different … somehow better for the experience. I know I’m happy to be alive and regardless of the physical and emotional challenges I came across I can’t wait to go back next June and do it all over again. I really want to watch the sunrise at the top of Kili someday. I think this became a spiritual journey that I still want to complete. LA – “So after all you’ve been through, you’re planning to climb Kilimanjaro again? DB – I can answer that for you with three short words … I sure am!”
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Fitness, 2015
e l pa s o s ’ s g r ow i n g b i k e s c e n e
PEDALS AWAY! El Paso’s W
ith cooler weather, here’s the scoop on how to get into the sport of biking
and cycling, and where and when to
go for a cool ride out.
Growing
BIKE SCENE www.thecitymagazineelp.com
| By: MEAGAN KINLEY |
You may have seen them. The athletic, brightly-colored cyclists in the bike lane as
you pass by in your car — you see them and wonder what it might be like to ride a day in their shoes. Cycling and mountain biking have certainly taken our city by storm. With more and more bike lanes popping up all over the city — including the approved motion to reconstruct downtown’s streets with a new biking and pedestrian lane — the city is simply going ballistic for bikes! If you venture out of your home on a Saturday morning, you are bound to see them riding along some of the city’s most scenic routes. We even had a whole month (back in May) 93
e l pa s o ’ s g r ow i n g b i k e s c e n e
Here are a few clubs and teams to consider:
Fitness, 2015
dedicated to El Paso’s growing love of biking.
off. 2) New friends with shared interests
But what does it take to join them?
will only enrich your overall experience. 3) Community offers us our best shot at really
Sure, you’ve thought about it, but actually
finding the heart of the sport. El Paso has
El Paso Bicycle Club
taking the leap, buying the bike and venturing
some awesome biking and cycling clubs
elpasobicycleclub.com
out your front door seems more than
that are great for this. With weekly posted
daunting. For starters, you don’t even know
meeting spots for training rides, you are sure
EP Cyclists Club
“the rules,” decorum, or simply how to begin
to find the friends and experienced help you
epcyclists.com
a route — and how could you expect to ride
need to dig your heels into your new hobby
and accomplish such a technical feat? You
of cycling!
Borderland Mountain Bike Association
tell yourself, “next year” or “next season”
bmba.wordpress.com/
— after all, “it’s way too hot outside this time
Step 3: Perform
of year” . . . and you don’t have any friends or fellow riders to bike with . . .
So
you’ve
got
your tools and your community — you now
Here are some locally owned El Paso bike shops to get you out on the streets:
Well El Paso, your days of excuses are over!
have what you need to really get out on the
Cooler weather is on the way and with it, a
streets and begin accomplishing more for
new sporting opportunity for you to get in
yourself than you ever thought you could.
shape and join the blossoming bike scene
It’s now time for you to perform! When you
that is out there waiting for you!
started training, your biking buddies had
Atom Cyclist
Step 1: Get a Bike
probably already started talking about their
If you already have one that works for you,
be yours too! On Sunday, September 27, the
then you are set. For those that don’t, do not
El Paso Bicycle Club will be putting on the
be intimidated by the bike shop. They are
Chile Pepper Challenge — El Paso’s premier
there to help. The easiest way to show up
cycling event like none other where you can
with confidence is to dig up a little research
ride through the beautiful Mesilla Valley,
on what you want to accomplish. Do you
through pecan orchards, chile fields and
want to cruise around paved trails with
more. With over 900 cyclists last year, this
friends? Do you want to explore El Paso’s
event is sure to bring out even more this year.
many meandering trails? Or do you want to
And with five different ride distances offered,
engage in the art of competitive cycling —
there is a perfect distance for everyone,
pushing the limits of speed like a racer in the
including a 100-mile route, a 64-mile route, a
Tour de France?
40-mile route, a 27-mile route and even a 10-
(915) 225-0011 atomcyclist.com Chuck’s Bicycle Repair (915) 791-2006 chucksbicyclerepair.com Crazy Cat Cyclery crazycatcyclery.com The Bicycle Company (915) 544-2453 the-bicycle-company.net/ Cyclas Apparel cyclas.net
next big race. Well, their next big race could
mile fun ride. And the best part? After you’ve Whatever your goal is, go into the shop with
finished and felt the weight of what you have
your mind made up. Second, like anything
just accomplished, there will be a party with
else, you can pay as much as you want for
food, drinks, live entertainment and more at
a bike. Going in with a set budget is also a
Grace Gardens.
great way to reduce stress and buy your bike
For routes and trails posted by El Pasoans go to: mapmyride.com/us/el-paso-tx/
with grace. Oh, and don’t forget a helmet!
Well El Paso, you now have the know-how
Step 2: Find Community
to get out there and join the biking scene that is helping to transform the city from the
So you have your bike and you have your
inside out. Whether you join for adventure,
overall vision for what you want to do – now
for health, or for excitement, we are sure
you need to find a community of others who
that biking and cycling will get you outside
share your goals! This is important for three
and accomplishing more than you ever
reasons: 1) Accountability is the best way to
thought possible!
ensure that your recent investment will pay 94
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Fitness, 2015
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95
Fitness, 2015
P
Hurt me! Crossfit
| By: DR. MARCO CASTRO, DC, CCSP, CSCS |
96
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P
t
eople across the nation are making claims like this after initiating various exercise programs from CrossFit to Yoga. Here in El Paso, injuries from
various exercise programs have kept us extremely busy rehabilitating
patients over the last couple of years. This isn’t necessarily a bad sign.
After all, more sports injuries means more El Pasoans are getting off their
couches and seeking out exciting ways to improve their health and their fitness levels. So is the title of this article true? Is Crossfit dangerous for
you? After all, it’s one of the fastest growing programs around, responsible for amazing functional gains and completely changing some participant’s lives. The answer is more complicated than a simple yes or no. But this applies to almost every form of exercise today. The reality is, any fitness program, be it weightlifting, running, MMA, biking, yoga, Pilates, CrossFit, kickboxing … can cause serious injury if the proper steps are not taken prior to exercise participation. Even then, some will still get hurt, that’s the nature of physical activity. But the benefits far outweigh the risk. It is your job to determine what level of activity you are comfortable with and take steps to reduce your risks of serious injury. Many fitness programs are marketed as a “one-sizefits-all” model. The reality is there is no one perfect program for everyone. Keeping yourself safe requires some pre-participation planning. Determine your level of fitness. The internet makes it easy to research a sport or physical activity you are interested in taking on. Learn what’s involved, the level of intensity or required skills and what the body’s demands will be. For example, a patient with a rotator cuff injury may have a hard time performing kettle bell exercises. A patient with an arthritic knee may not want to take up running. Or a patient with recurring sciatica may actually worsen it with some yoga poses. Learn what safety precautions need to be taken. Study proper food intake, hydration, required warm-up and stretching. Learn what special equipment or attire is required like footwear, helmets or gloves. Make an appointment with a healthcare provider for a pre-participation physical or with a certified trainer if one is available. Discuss any concerns you may have related to your current conditions or health. Discuss your fitness goals and learn your physical limitations. Your regular provider may not be the most knowledgeable person when it comes to your chosen exercise activity if they have no experience with it. Try to find a provider well versed in the activities you are going to perform and ask about your particular injuries or conditions that may become aggravated by certain movements or exercises. So can Crossfit cause injuries? Sure it can. So can riding your bicycle down the street. With a little research and planning, you can make the benefits of any exercise program far outweigh the risks. Dr. Castro, the owner of Castro-Chiropractic-Centers, P.A., was certified as a Level II trainer by the ACE, a CSCS by the NSCA and a CCSP by the National Board of Chiropractic Sports Physicians.
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97
Fitness, 2015
The New Kid
on the | By: KRYSTA AYERS |
Block Meal Prepping
98
Fitness, 2015
Y
meal prepping
ou all have seen the photos on
house health and nutrition expert at The Green
balanced. “We do not eat enough vegetables.
your Facebook feed: a dozen or so
Ingredient, to get some inside scoop on this
And they have so many nutrients for us. At least
opened Tupperware containers filled
new trend. “[Meal planning] is convenient,
half of your lunch should be veggies.” She also
with prepared meals ready to go into
it saves time, and it saves money.” Mostly
adds, “When you have your meals prepped
the fridge or into a lunch bag. Were there really
praised all across the Internet by busy mothers
and planned out, you’re more likely to be eating
that many leftovers? Is this a departing gift for
who prep for their families, the convenience
better. If you come home tired and don’t feel
guests? What’s going on here?
and budget-friendly trend has spilled over to
like cooking or preparing anything, you are more
health-conscious people of all ages.
likely to eat junk.” This is a problem most of us can relate to (quick coffee and muffin breakfast,
As the trend of crossfit gyms and yoga studios become more popular, so has meal planning
The fact that meal prepping saves time and
anyone?) Other meal preppers have followed
and prepping. If you search “meal prep” on
money isn’t the only reason for its recent
this trend for health reasons. For people with
Pinterest you get hundreds of meal prepping
popularity. For many meal preppers it’s about
different health problems (i.e.; diabetes, lactose
ideas and recipes. For a first-timer like me, the
being more aware of the food you put into
allergies, inflammation) meal planning has
start of this new lifestyle can seem extremely
your body. When I asked Cordova about it, she
become a good way to avoid any foods that
overwhelming. I talked to Jackie Cordova, in-
said the meals that we consume should be
may be problematic for those health issues.
Plan
Shop
Prep
Research. Research. Research. Only you
Next: the dreaded grocery shopping. Cordova
Lastly comes the actual prepping. If you want
(and maybe your doctor) know what foods
insists on buying fresh and local produce. “The
to start prepping for the week, then you’ll
you can eat, what you prefer and what your
farmers are all very knowledgeable about their
need a lot of Tupperware and Ziploc bags. If
goal is going into meal planning. Do you want
produce.” I also talked to Tara Livingston of
you’re like me, and can’t stand the thought
to eat healthier? Do you want to lose weight?
Nosh who added, “Anything in a package is bad.
of eating the same meal for a week straight,
Do you want to gain weight? Do you have a
Truly healthy food is fresh food.” Downtown
gather a couple of recipes that sound
family of four to feed? Finding out what is
offers a great farmers market on Saturdays, as
appealing. You can also use the snack size
right for you —and your family — is a very
well as Ardovino’s and Las Cruces. Once you
Ziploc bags to prep any of your snacks for
important first step. There’s a paleo diet, a
start your research, you won’t want to buy the
the week. Ditch the bag of Hot Cheetos and
pescatarian diet, a vegetarian diet, you name
packaged food filled with chemicals anyway.
end the trips to the gas stations. Pack some
it, it’s out there. It’s all a matter of finding
Remember to buy “colorful” and pick out
carrots, celery sticks with peanut butter, or
the meals and recipes that you really want;
multiple fruits and vegetables; your meals don’t
even some almonds.
what’s popular may not necessarily be the
have to look boring. If finding time to get to a
right thing for you.
farmers market seems a little out of reach, opt for local grocery stores in your neighborhood.
So now the question you’re all dying to know:
take up to two hours. And though that seems
healthy meals for the week – you can still
How much time is this going to take? Tara
like a huge burden, you were probably going
watch Sheldon the rest of the week when
Livingston said about five hours and usually
to use that time watching reruns of The Big
you have all that extra time on your hands.
on a Sunday to prepare for the whole week.
Bang Theory. So instead of making your
Cordova added that the planning alone might
couch a home, go to your kitchen and prep
www.thecitymagazineelp.com
Stay healthy, my friends! 99
Fitness scene
Golden
Senior Games SATURDAY, MAY 2, 2015 | at THE UNIVERSITY OF TEXAS EL PASO | Photographed by TOMMIE MORELOS
Fitness scene
Fitness scene
Memorial Day
Murph Fundraiser SATURDAY, MAY 23, 2015 | at CROSSFIT 915 WEST
Fitness scene
November, 2013
104
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